|
2004/09/17, 02:12 PM
Ok, I have been conducting an experiment on myself, both for me and hopefully anyone I can help advance their knowlege of the sport, quite possibly leading to better gains. It has to do with the title, how often to work bodyparts. This is intriguing, and an oft asked question. I have done different rest periods ranging from 3 days to 7 days for all bodyparts. I have recently come to the conclusion for me anyway(note I say for me), but I get the feeling this may in fact be close for anyone, that this is optimal. Biceps/triceps, work every 5 days. Shoulders every 6 days(only because they take such a beating in other lifts like chest work and even arm work). Chest, every 6 days. Legs, every 7 days. I have been doing this regimine for a while now, and folks are taking notice...I have been getting questions as to what I am doing for my arms, etc. I am I might add as a note on a bit of a cutting diet, and have dropped a bit of bodyfat, so it could also be illusionary as you might guess(less fat, more muscle showing). I am in the intermediate stage of this experiment, and will continue on. By the way, the style of workout I follow is heavy, heavy, heavy. A few supersets here and there, but normally a heavy workout with minimal rest times, keep increasing the weights with each set, 3 minutes for fast twitch predominant muscles like legs, and less for other muscles, usually 1-1 1/2 minutes for instance for arm work. Just thought I would relay this info for anyone who is interested, the experiment is ongoing.:dumbbell::big_smile::dumbbell:
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
|
|
2004/09/30, 08:12 PM
NICE BB1 GOOD THING YOU ARE DOING.
THAT´S WHAT PEOPLE IS AFRAID TO DO.... THEY DONT WANT TO TRY SOMETHING NEW BY FEAR OF NOT WORKING AND LOSING TIME...
I THINK YOU WILL NOT ONLY HELP PEOPLE TO EXPAND THEIRE KNOWLEDGE ON THEIR ROUTINES, BUT YOU WILL ALSO PROUVE THAT ONLY BY CHANGING AND TRYING YOU WILL FIND YOUR OPTIMAL NEEDS
IT WILL BE GOOD IF YOU KEEP POSTING YOUR PROGRESS.
KEEP US POSTED
kakaroto
|
|
2004/09/30, 08:12 PM
Not at all clandress, and great post!! I am more and more of the mind (going against the proverbial grain here) of more frequent work for bodyparts. For one, as I posted above, if you are not providing the body with an often enough stimulus that tells it to adapt, why should it waste energy on something as highly taxing and an extra load on the body as muscle growth?
Second, studies seem to bear me out. For example, it is well known for a long time that endurance training has to be performed a minimum of 3 times per week to get any adaptations at all. I have a hunch that in the end muscle hypertrophy is going to take that same path. Consider a study....
Androgen Receptor Expression
--------------------------------------------------------------------------------
Effects of sequential bouts of resistance exercise on androgen receptor expression.
Willoughby DS, Taylor L.
Exercise and Biochemical Nutrition Laboratory, Department of HHPR, Baylor University, Waco, TX 76798, USA. Darryn_Willouby@baylor.edu
PURPOSE: Increased serum testosterone (TST) occurs in response to resistance exercise and is associated with increased muscle mass. However, the effects of elevated TST and sequential resistance exercise bouts on androgen receptor (AR) expression in humans are not well known. This study examined three sequential bouts of heavy-resistance exercise on serum total TST, sex hormone-binding globulin (SHBG) and free androgen index (FAI), skeletal muscle AR mRNA and protein expression, and myofibrillar protein content. METHODS: Eighteen untrained males were randomly assigned to either a resistance-training or control group . RST performed three lower-body resistance exercise bouts, each separated by 48 h. At each exercise bout, RST performed three sets of 8-10 repetitions at 75-80% one-repetition maximum using the squat, leg press, and leg extension exercises, respectively, whereas CON performed no resistance exercise. Muscle biopsies were obtained immediately before the first exercise bout and 48 h after each of the three bouts, whereas blood samples were obtained immediately before, immediately after, and 30 min after each bout. Data were analyzed with two-way ANOVA and bivariate correlations. RESULTS: Serum TST and FAI were significantly increased after each exercise bout (P < 0.05); however, there were no significant changes for SHBG. AR mRNA and protein were significantly increased (P < 0.05) after the second and third exercise bouts, respectively, and were significantly correlated to TST and FAI (P < 0.05). Myofibrillar protein increased after the third bout (P < 0.05). CONCLUSIONS: Three sequential bouts of heavy resistance exercise increases serum TST and are effective at up-regulating AR mRNA and protein expression that appears to correspond to subsequent increases in myofibrillar protein.
This in fact seems to bear this out, one of few devoted to humans.
I like this stuff, great question and great post! This is what learning and why this sport is so cool is all about. It is a constant research project, with very educational dividends and physical dividends paid off to those who care!
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/09/30, 07:26 PM
One more thing... do you think the difference in our age (Im 27) could have anything to do with our rest days difference or do you think I may be overworking my body parts (that sounded horrible).
--------------
If your muscle wont allow you to do the last few reps, make your mind and heart do it. Your muscles will thank them later.
|
|
2004/09/30, 07:30 PM
I though mabey a guy my age had the luxury of more testosterone buildup and perhaps a shorter repair time. I in no way meant to imply that your an old guy... didnt want to sound disrespectful. :)
--------------
If your muscle wont allow you to do the last few reps, make your mind and heart do it. Your muscles will thank them later.
|
|
2004/09/30, 07:24 PM
bb1, please contact me ASAP. I dont know if ou remember me but I did the exact same thing and it took me about 6 weeks to figure out what my "rest days" were. I even got a response from you about it. I have my entire routine in a databse..... whats interesting about doing this is noticing the pattern that develops througout the week.
Now my "rest days" are about half yours... I found that 4 days for back and legs were required, 3 for most other and 2 for abs. I found that my triceps and shoulders were the hardest to figure out.... they get used on almost EVERY exercise.
I have received tremendous results with this workout... far beyond what the BFL program promised. But, I , unlike yourself bb, want a lean figure. So I incorperate HIIT for 20 mins every other morning on an empty stomach.
My sets are a bit different too.
Id something lik this.
I take 2 exercises per bodypart.
Set 01 - 12 Reps @ 60% Body Weight
Set 02 - 10 Reps @ 75% Body Weight
Set 03 - 08 Reps @ 90% Body Weight
Set 04 - 06 Reps @ 120% Body Weight
----------Switch Execise----------
Set 05 - 12 Reps @ 75% Body Weight
Set 06 - ?? Reps @ Heavy!!! till exhaustion.
With no more than 120 seconds between sets. Hell, I even created an audio tape to keep me on time.
I would gladly share my results with you guys if interested. And I am ceartinly interested in hearing about your results bb1.
--------------
If your muscle wont allow you to do the last few reps, make your mind and heart do it. Your muscles will thank them later.
|
|
2004/09/30, 07:00 PM
bb1, I have just posted a log about starting your suggestions tomorrow. I will be logging my results daily. Not sure about the diet though as I am only a begginer but i have cleaned it up a lot and posted my diet in the beginners section under 'food plan'. This will be good for my motivation. Just a side track, do most of you post your logs as kilos or lbs? as my gym does both and i have to convert.
--------------
Cheers,
Toad
-------------------------------
Do what you have always done,
Get what you have always gotten!
--Some website somewhere
|
|
2004/09/30, 06:49 PM
That is a good idea...our own study. I like it. There are a few caveats though, not the least of being monthly is probably not a sufficient timeframe for growth depending on the individual's training level, and measurements would have to be taken at the exact same time, and professional quality would be at stake. Not mention the persons diet would have to be regulated and a sound bodybuilding diet. But I do like the premise.:big_smile:
============
Quoting from cbas1:
It would be great if you cuold take some mesurements and update this post monthly:cool:
=============
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/09/30, 01:35 PM
cool bb1, like the thought of bis and tris getting worked more often cos i love working them. I might have a go at it myself. Keep us posted.
--------------
Cheers,
Toad
-------------------------------
Do what you have always done,
Get what you have always gotten!
--Some website somewhere
|
|
2004/09/30, 01:46 PM
As I posted in the FAQ section...if you are not providing the body with an often enough stimulus that tells it to adapt, why should it waste energy on something as highly taxing and an extra load on the body as muscle growth?
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/09/30, 01:49 PM
bb1,
Any reason why the back was left out? if not how often do you work your back?
--------------
Cheers,
Toad
-------------------------------
Do what you have always done,
Get what you have always gotten!
--Some website somewhere
|
|
2004/09/30, 01:56 PM
Sorry, in the FAQ post I have it in there. I like a longer period for it, 6 days.
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/09/30, 01:57 PM
cool thanks.
--------------
Cheers,
Toad
-------------------------------
Do what you have always done,
Get what you have always gotten!
--Some website somewhere
|
|
2004/10/02, 12:08 PM
Great post bb1...this has been my regimine for the last 3 months...heavy, heavy, heavy, with 5-7 days between bodyparts. My experience is that I feel more rested and energized while seeing gains in mass. I've been eating like an animal, but the drawback is I've tended to eat crap and put on some unnecessary weight. So I cleaned up my diet for the last couple of weeks and feel great. My point being; though you are taking considerable rest between exercising body parts, its optimal to maintain that healthy diet: high protein and fiber through veggies, grains, and lean meats.
--------------
My drug....is lifting.
Jdelts@freetrainers.com
|
|
2004/10/02, 10:22 PM
wow, look who's back?! who's the mets these days, fan?! heh... btw, when is that competition you'd been preparing for? i was following up with your thread ("watch over me too" or something), but you stopped posting after you came back from jamaica or something... peace...
--------------
The following sentence is true. The previous sentence is false.
|
